Made by assembling pre-cooked ingredients. Good for a pack lunch.

No amounts given here. A very small amount of fat will come from the haddock and peas so keep an eye on portion size. For those with diabetes, the peas and rice will be the carbohydrates to watch.

  • Cooked plain white rice
  • Microwaved smoked haddock
  • Boiled egg whites
  • Cooked peas
  • Garam masals or curry powder
  • Chopped fresh parsley


  • 1 Add garam masala to the liquid from the mircowaved fish and let it cook for a minute or so
  • 2 Add the rice to the liquid and stir until completely coated and warmed through (if using cold rice)
  • 3 Add cooked peas, fish and egg whites and warm through
  • 4 Top with chopped parsley

Try something else?